Tuesday. 5.2.17

MOB: Full body
WU: 2:00 jump rope. 5 ring dips. 5 BB HPC

S: Bench Press. 4×4@80%. 2-3 minute rest between efforts.
C: AMRAP in 10:00 of:
30 DU’s
10 Ring Dips
5 Hang Power Cleans @40% 1RM

Option 1: 5 Ring Dips
Option 2: 10 Dips at sub of choice
Option 3: 10 dips at sub of choice. 60 single unders or :30 of double under practice

PWMOB: Rollout calves. Lax ball in C/S/B/Forearms.

Advanced: 5 ring muscle ups
Endurance: 20 double unders

Attitude Armor: 5 ring or bar dips per round

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